White Bean Parsley and Garlic Mash
Creamy, vibrant, and packed with flavor, this White Bean Parsley and Garlic Mash is a quick and healthy dish that shines as a versatile side or dip. Featuring tender cannellini beans blended with fresh parsley, aromatic garlic, zesty lemon juice, and silky olive oil, this recipe delivers a rich, plant-based mash that's both comforting and refreshing. The simple preparation—just 15 minutes from start to finish—makes it perfect for weeknight dinners or a crowd-pleasing snack. Serve it warm as a hearty alternative to mashed potatoes or chilled as a spread for crusty bread. With its wholesome ingredients and bold Mediterranean-inspired flavors, this dish is a nutritious addition to any table.
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Recipe Information
Ingredients
- 400 grams cannellini beans (or other white beans), canned or cooked
- 30 grams fresh parsley, finely chopped
- 2 pieces garlic cloves, minced
- 3 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice, freshly squeezed
- 60 milliliters vegetable stock or water
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper, freshly ground
Instructions
Rinse and drain the canned white beans (or prepare cooked beans if using dried).
In a medium saucepan over medium heat, add 1 tablespoon of olive oil and the minced garlic. Sauté the garlic for 1-2 minutes, or until fragrant but not browned.
Add the white beans to the saucepan along with the vegetable stock (or water). Stir and cook for 2-3 minutes to warm through.
Remove the saucepan from heat and transfer the mixture to a food processor or blender. Alternatively, use a potato masher if you prefer a chunkier texture.
Add the parsley, remaining olive oil, lemon juice, salt, and black pepper to the beans. Blend or mash until you achieve a smooth and creamy consistency.
Taste and adjust seasoning with more salt, pepper, or lemon juice as desired.
Serve warm or at room temperature as a side dish or spread. Drizzle with extra olive oil and garnish with additional parsley if desired.
Nutrition Facts
Calories |
179 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.2 g | 13% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 534 mg | 23% | |
| Total Carbohydrate | 17.2 g | 6% | |
| Dietary Fiber | 5.2 g | 18% | |
| Total Sugars | 0.8 g | ||
| Protein | 5.9 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 65 mg | 5% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 409 mg | 9% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
